HOPE Exercise For Fitness

Exercise for Fitness
Distinguish aerobic from muscle and

bone-strengthening activities
Discuss the health benefits in
participating in different aerobic,
Objectives anaerobic, and flexibility exercise
Explain how to optimize the energy
systems for safe and improved
performance
Body Composition Cardiovascular Endurance
Agility Power
Coordination Balance
Flexibility Reaction Time
Speed Strength
Types of Fitness Exercises
There are three types of exercises that
can help maintain or improve one’s
physical fitness:
✓Aerobic
✓Muscle-Strengthening Activity
✓Bone-Strengthening Activity
VOCABULARY
• Physical Fitness • Bone-Strengthening
• Physical Activity Activity
• Aerobic Exercise • Health Related Fitness
• Muscle-Strengthening Activity • Skill Related Fitness
Physical Fitness
A person who is free from illnesses and can
do physical or sports activities and still has an extra
energy to do more activities is physically fit. Physical
fitness is a combination of health fitness and body
fitness.
Health fitness refers to your body’s ability to
fight off diseases. Body fitness, on the other hand,
refers to the ability to do strenuous physical or
sports activities without getting tired easily. It is not
enough for someone to only look good and feel
good in order to be called physically fit.
An individual should consider the kind of
lifestyle he/she has including the food he/she takes
every day for these can lead him/her to better
health.
Physical Activity
Activities done by the skeletal muscles that utilize
energy. Activities you are doing at home or in school are
physical activity. These activities may be done lightly,
moderately, or vigorously.
It is classified into 4 domains: occupational, domestic,
transportation, and leisure time.
1. Occupational – These are the activities you do at your workplace

(i.e., lifting computers and books, going your friend’s desk, or
preparing lunch at the pantry).
2. Domestic – These are the activities you do at home (i.e., washing
clothes and dishes, gardening, carpentry, baking, or cleaning the
house).
3. Transportation – These are the activities that involve travelling (i.e.,
riding a jeepney, tricycle, motorcycle, or bikes).
4. Leisure Time – These are the activities you do during recreational
activities (i.e., playing, swimming, hiking, or craft making).
Physical activities can be classified into three
main types. These are aerobic, muscle-strengthening,
and bone strengthening.
Aerobic activities involve the rhythmical movement of

the large muscles in the body. It refer to how your
body uses oxygen to sufficiently meet energy demands
during exercise.
Muscle-strengthening activities cause the muscles to

work more than usual during day-to-day living, which
results in the strengthening of muscles.
Bone-strengthening activities promote bone growth

and strength by producing a force on the bones which
due to the impact with the ground.
Aerobic Exercise
refer to the physical activities that get the heart pumping, hence,
causing it to beat at a faster rate. Consequently, the activities make the
breathing harder. When done regularly, aerobic activities help improve the
fitness of the heart and lungs.
During an aerobic activity, the large muscle of the body is used. They
move in rhythm and continuous manner over a sustained period of times.
Some examples of aerobic activity are running, brisk walking, hopping and
skipping, swimming, dancing, biking, and playing sports.
Aerobic activities should be done every day in order to achieve
optimum health benefits. Most of the 60 minutes allotted for physical
activity in a day should be spent in doing an aerobic activity.
Aerobic Exercise
Composed of the three different phases. These phases include
warm-up or conditioning, workout or main activity, and cooldown.
Each of these phases is further described below.
• Warm-up- this is done to prepares the body for a more strenuous
activity. It increases blood flow to the muscles and helps the body
get familiar with the exercise movements. Doing this decrease the
risk of muscle strain and other injuries. This phase should only last
between five and 10 minutes.
Aerobic Exercise
• Workout- This phase raises the heart rate and increase the
amount of oxygen delivered to the muscles. This is how it
improves cardiovascular endurance and burns excess body f
ats. This includes the primary exercise which is more
strenuous than the warm-up exercises.
• This phase usually last between 15 and 40 minutes. Some
examples of primary exercises are running, biking, and
swimming. The workout or main activity gradually starts
from low impact to high impact exercises.
Aerobic Exercise
• Cooldown phase -this is considered a very important phase
because it helps the body to gradually return to its resting
state. Through cooldown exercises, the heart rate and
breathing slow down to normal levels after a strenuous
exercise done during the workout or main activity.
• Doing these exercises also reduces the risk of muscle
soreness, stiffness, and injury. This phases typically lasts
between 5 and 10 minutes.
Muscle-Strengthening
Activities
refers to physical activities that cause the
muscles in the body to work more than usual or to
hold against an applied weight or force. When done
regularly, these activities help make the muscles
stronger.
During this activity, some of the major groups
of body work actively. These includes the muscles in
the legs, hips, back, chest, abdomen, shoulders, and
arms.
This activity involves using body weight as
resistance, working with resistance bands, or carrying
weights of heavy object. Example are push-ups, leg
squats, sit-ups, abdominal crunches, pull-ups, and
weightlifting.
Bone-Strengthening
Activities
This kind of activity, sometimes called
weight-bearing or weight-loading activity,
produces a force on the bones that promotes
bone growth and strength.
refers to the activity that involve pushing
of the bones. The push usually happens when
the feet hit the ground such as during walking or
running. When done regularly this helps the
bone grow and get stronger.
Some examples of this activities are
weightlifting exercises as well as playing
basketball, tennis, and volleyball which are
considered as aerobic and muscle-strengthening.
Exercise
According to a study by
Buckworth and Dishman, is the
“planned, structured, repetitive bodily
movements that someone engages in
for the purpose of improving or
maintaining physical fitness or health.
Health-Related Skill-Related Fitness
Group Activity
Fitness
Body Composition Speed
Flexibility Power
Strength Agility
Cardiovascular Reaction Time
Endurance Balance
Coordination
16
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Exercise for Fitness

Distinguish aerobic from muscle and

1. Occupational – These are the activities you do at your workplace

Aerobic activities involve the rhythmical movement of

Muscle-strengthening activities cause the muscles to

Bone-strengthening activities promote bone growth

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